Cottage Cheese vs. Chia Seeds
Nutrition comparison of Cottage Cheese and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and chia seeds:
- Both chia seeds and cottage cheese are high in calcium and protein.
- Chia seed has more thiamin, niacin and folate, however, cottage cheese contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and cottage cheese has 80% less calories than chia seed - chia seed has 486 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, lighter in carbs and lighter in fat compared to chia seeds per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Chia Seeds | |
|---|---|---|
| Protein | 46% | 13% |
| Carbohydrates | 14% | 33% |
| Fat | 40% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and cottage cheese has 92% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - chia seed has 34.4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Chia seed has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and cottage cheese are high in protein. Chia seed has 49% more protein than cottage cheese - chia seed has 16.5g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Cottage cheese has 48% less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
trans fat
Both chia seeds and cottage cheese are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and cottage cheese does not contain significant amounts.
cholesterol
Chia seed has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than cottage cheese - chia seed has 1.6mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has more Vitamin A than chia seed - cottage cheese has 37ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Cottage cheese and chia seeds contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and cottage cheese contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
The B Vitamins
Chia seed has more thiamin, niacin and folate, however, cottage cheese contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both cottage cheese and chia seeds contain significant amounts of riboflavin.
| Cottage Cheese | Chia Seeds | |
|---|---|---|
| Thiamin | 0.027 MG | 0.62 MG |
| Riboflavin | 0.163 MG | 0.17 MG |
| Niacin | 0.099 MG | 8.83 MG |
| Pantothenic acid | 0.557 MG | ~ |
| Vitamin B6 | 0.046 MG | ~ |
| Folate | 12 UG | 49 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both chia seeds and cottage cheese are high in calcium. Chia seed has 660% more calcium than cottage cheese - chia seed has 631mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Chia seed is an excellent source of iron and it has 109 times more iron than cottage cheese - chia seed has 7.7mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 291% more potassium than cottage cheese - chia seed has 407mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 17.83 G |
| Total | 0.017 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.105 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.105 G | 5.928 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cottage Cheese or Chia Seeds .
Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Chia Seeds (Seeds, chia seeds, dried) .
Cottage Cheese g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or cottage cheese contain more calories in 100 grams?Chia seed is high in calories and cottage cheese has 80% less calories than chia seed - chia seed has 486 calories in 100g and cottage cheese has 98 calories.
Is chia seeds or cottage cheese better for protein?
Both chia seeds and cottage cheese are high in protein. Chia seed has 50% more protein than cottage cheese - chia seed has 16.5g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does chia seeds or cottage cheese have more carbohydrates?
By weight, chia seed is high in carbohydrates and cottage cheese has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does chia seeds or cottage cheese contain more calcium?
Both chia seeds and cottage cheese are high in calcium. Chia seed has 660% more calcium than cottage cheese - chia seed has 631mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does chia seeds or cottage cheese contain more iron?
Chia seed is an abundant source of iron and it has 109 times more iron than cottage cheese - chia seed has 7.7mg of iron in 100 grams and cottage cheese has 0.07mg of iron.
Does chia seeds or cottage cheese contain more potassium?
Chia seed is a rich source of potassium and it has 290% more potassium than cottage cheese - chia seed has 407mg of potassium in 100 grams and cottage cheese has 104mg of potassium.